Misfits Tuesday 11/10/16

I came right after work to do the misfitsathletics program. I had to combine two days because it did not fit into my schedule to do it separately. 😦

Warm Up
5 rounds
10 cal bike
10 glute activation steps
5 high box jumps

Oly
10×1 squat clean and split jerk
2x60kg/4x62kg/2x63kg/1x64kg

10×1 snatch
5x40kg/5x42kg

Metcon
5 rounds for time
12 DL 84kg
6 muscle ups
200m run
RX 20:41

Bitch Work
6×3 min, rest 2 min
15 burpees to target (about 6 inch)
row/assault bike for distance

Pause Front Squat
3-3-3-2-2-1
52/57/62/66/70/72

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